Comparing Nutrients in 100 grams Pecans VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pecans	Roasted Almonds	Recommended Dietary Allowance
Energy	24% 691kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.18g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	61.6% 0.99g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	16% 21g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	6.7% 4.86g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.055% 0.04g	0.014% 0.01g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.04g	% 0.01g	g per day for Men 19-50 years
Sucrose	% 3.9g	% 4.75g	g per day for Men 19-50 years
Fiber	25.3% 9.6g	28.7% 11g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Pecans	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75.7% 22.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	13.8% 55μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.22% 1.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.33% 1.4mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Roasted Almonds	Recommended Dietary Allowance
Calcium	7% 70mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	122% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	31.6% 2.53mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	97% 2.23mg	2.3mg per day for Men 19-50 years
Molybdenum	34.7% 15.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39.6% 277mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	41% 4.53mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.095% 3.52g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pecans vs Roasted Almonds:

• Pecans nuts have 8.6 times more Vitamin B1, 2.7 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.2 times more Vitamin B2, 3.1 times more Vitamin B3, 2.5 times more Vitamin B9 and 17.1 times more Vitamin E than Pecans nuts.
• Both Pecans nuts as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pecans vs Roasted Almonds:

• Pecans nuts have 2 times more Manganese, 1.9 times more Selenium and 1.4 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.8 times more Calcium, 1.5 times more Iron, 2.3 times more Magnesium, 1.7 times more Phosphorus and 1.7 times more Potassium than Pecans nuts.
• Both Pecans nuts and Dry Roasted Almonds have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pecans nuts have 1.4 times more Fat, 1.5 times more Saturated Fat, 98.6 times more Omega 3 and 1.6 times more Omega 6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Carbohydrate and 2.3 times more Protein than Pecans nuts.
• Both Pecans nuts and Dry Roasted Almonds have similar amounts of Energy, Sugars and Fiber per 100 g.
• Both Pecans nuts as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.